Insomnia can be a debilitating condition. Sufferers may suffer from chronic fatigue, low moods and irritability, which in turn can lead to depression. Luckily there is a way for these symptoms to be alleviated through CBT therapy. What exactly is CBT? It stands for Cognitive Behavioral Therapy and it is based on the idea that thoughts determine feelings and behaviors.
The process of CBT begins with an assessment where both the patient’s thoughts are examined as well as their behavior patterns in order to identify how they react to certain situations or events. The next step would be working towards solving any problems identified by the therapist before finally implementing techniques like relaxation exercises or systematic desensitization into one’s daily life so that they don’t trigger
How to treat Insomnia using CBT Therapy methods
Though the medical community has yet to come up with an explanation for what causes insomnia, there are a number of treatments available. For example, Cognitive Behavioral Therapy (CBT) is one method that people have reported as effective in treating their sleep problems.
The insomniac’s worst enemy can be his own brain and thoughts which keep them awake at night when they want nothing more than restful slumber. However, it may not always take a psychologist or hypnotist to help relieve your sleepless nights; often times just identifying these negative thoughts will do wonders on its own- you don’t need any outside stimulus whatsoever!
Can Insomnia treated using Cognitive Behavioural Therapy?
CBT for insomnia is an integrative approach to treatment and its benefits have been documented in a number of studies (Edinger et al. 1981, Eriksen 1978, Evans and Kinney 1970, Fydrich 1978).
Cognitive-Behavioral Theory suggests that people’s thoughts influence their emotions or behavior; thus, if the individual is able to control their thoughts, both sleep and mood improve. So relaxation techniques such as visualization exercises may help someone fall asleep faster by calming them down emotionally – this might also reduce tension-based pain that may be keeping them awake. Even something as simple as deep breathing or listening to calming music could help close the eyes more.
How to apply Worry Time Technique for Insomnia
The technique is simple and involves applying your full where-withal during bedtime relaxation exercises in order to assist you in detaching from the stresses of the day. With a few minutes of worry time, your mind is refreshed and ready for sleep. Some examples include writing down all that worries you or simply surrendering by saying to oneself “I relinquish all my cares.“
This could be called an Unloading Strategy – it has been demonstrated that people experiencing stress can achieve better mental health, less anxiety, decrease anger outbursts, more frustration tolerance and impulse control if they unload their thoughts on a regular basis. This should be done by writing them down (either on paper or electronically).
Last Updated on December 2, 2021 by William Lindberg